I need a better program any ideas?

FutureSeal · 02-06-2009, 02:39 AM

Hey guys long time no talk....
Here's what i have been doing lately....

Monday,Wed,Friday:

Flat Bench Press-5x5
DB Press (Sometimes incline press)-4x8
Alternating DB Curl-5x5
Barbell Curl-4x8
Dips-4xmax rep
DB Arnold DB Press-5x5
Rows-3 sets 8,6,4
Push ups-100
Crunches-80
Run- 15-20min

Tuesday, Thurs:

Squat-5x5
Lunges-5x5
Calf raises-3xmax reps
Hamstring Curls-5x5
Step Ups-4x8
Run- 15-20 min

I know I need to make some changes any ideas?

rabidmoose171 · 03-01-2009, 11:34 PM

Try breaking it down day by day, for different muscle groups. Hitting only one each time per week.

I like the upper/lower split sometimes, but when you break it down like

pecs shoulders
back
legs
arms
core/cardio

you can hit each group harder.

or anything really, i know there are differnt groups that go better together.

Hykital · 04-15-2009, 08:19 AM

I've finally been able to log back in here and I just wanted to say..

.. God Damn.

You do that massive session three times a week with more sessions in between? The only way that'd be sustainable would be by eating like two horses.. or roids.

You'll quickly be overtrained. Just break it down to something simpler throughout the week.

rabid's suggestion is a good place to start, just make sure you train core after doing cardio or you'll get some discomfort.

02-06-2009, 02:39 AM	#1
FutureSeal Senior Member Join Date: Jun 2006 Name: Nick Sport: Wrestling Location: Vermont Posts: 64 Iron Points: : :	Hey guys long time no talk.... Here's what i have been doing lately.... Monday,Wed,Friday: Flat Bench Press-5x5 DB Press (Sometimes incline press)-4x8 Alternating DB Curl-5x5 Barbell Curl-4x8 Dips-4xmax rep DB Arnold DB Press-5x5 Rows-3 sets 8,6,4 Push ups-100 Crunches-80 Run- 15-20min Tuesday, Thurs: Squat-5x5 Lunges-5x5 Calf raises-3xmax reps Hamstring Curls-5x5 Step Ups-4x8 Run- 15-20 min I know I need to make some changes any ideas?

03-01-2009, 11:34 PM	#2
rabidmoose171 Ass Connoisseur Join Date: Jan 2006 Name: Mike Sport: Sex Location: Tucson, AZ Posts: 620 Iron Points: : :	Try breaking it down day by day, for different muscle groups. Hitting only one each time per week. I like the upper/lower split sometimes, but when you break it down like pecs shoulders back legs arms core/cardio you can hit each group harder. or anything really, i know there are differnt groups that go better together.

04-15-2009, 08:19 AM	#3
Hykital Administrator Join Date: Dec 2005 Sport: Muay Thai Location: Jolly Ole England Posts: 661 Iron Points: : :	I've finally been able to log back in here and I just wanted to say.. .. God Damn. You do that massive session three times a week with more sessions in between? The only way that'd be sustainable would be by eating like two horses.. or roids. You'll quickly be overtrained. Just break it down to something simpler throughout the week. rabid's suggestion is a good place to start, just make sure you train core after doing cardio or you'll get some discomfort.